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Healthy prawn, mushroom and mangetout risotto

We've bulked out the rice in this healthy risotto recipe with lots of veggies and lean protein to keep you feeling full, but using fewer calories.

Serves 4

Prep Time 15 min

Cooking Time 40 min

Ingredients

  • 4tsp reduced-salt, gluten-free vegetable stock powder
  • 1tbsp olive oil
  • 200g mixed Asian mushrooms (such as shiitake and oyster), wiped clean and sliced
  • 200g button mushrooms, wiped clean and sliced
  • 1 onion, finely chopped
  • 2 celery sticks, finely chopped
  • 2 garlic cloves, crushed
  • Pinch chilli flakes
  • 1tbsp grated fresh ginger
  • 250g arborio rice
  • 75ml mirin or dry sherry
  • Cooking oil spray
  • 300g peeled and deveined raw king prawns, halved lengthways
  • 250g mangetout, finely sliced lengthways

Method

  1. Mix the stock powder with 1 litre boiling water in a medium pan and bring back to the boil. Reduce the heat to low and keep at a gentle simmer.
  2. Meanwhile, heat half the olive oil in a large heavy-based saucepan over a high heat. Cook all the mushrooms, stirring, for 5 min or until golden, then transfer to a bowl. Add the remaining olive oil to the pan with the onion and celery and cook, stirring occasionally, for 5 min or until soft. Add the garlic, chilli and ginger and cook, stirring, for 1 min more.
  3. Add the rice and stir until the grains are coated in the oil. Add the mirin or sherry and simmer for 30 sec. Return half the mushrooms to the pan.
  4. Add 1 ladleful stock and cook, stirring, for 5 min or until almost all the stock is absorbed. Continue to add the remaining stock in this way (it should take 20–25 min).
  5. Meanwhile, spray a large non-stick frying pan with oil and set over a high heat. Cook the prawns, in batches, for 2 min or until pink and cooked through.
  6. When all the stock is absorbed the rice should be tender. Stir in the prawns, mangetout and remaining mushrooms, then remove from the heat, cover and stand for 2–3 min before serving.

Nutrition per serving

Read more on how we calculate nutrition.
415 24.5g 6.7g 1.4g 5.7g 5.7g 1.7g 147mg 62.8g 3.1mg

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